Root vegetable, chickpea and apricot casserole
Serves: 6
Time to make: 7 hrs 15 mins
Hands-on time: 15 mins
Total cost: $16.50 / $2.75 per serve
(at time of publication)
Ingredients
- 4 large carrots, halved lengthwise, cut in 3-4cm lengths
- 3 large parsnips, halved lengthwise, cut in 3-4cm lengths
- 2 cups pumpkin, peeled and diced (3-4cm cubes)
- 1 large red onion, cut in wedges
- ¼ cup chopped dried apricots
- 1 tablespoon Moroccan seasoning
- 1 ¼ cup salt-reduced liquid vegetable stock or water
- 2 x 400g cans chopped tomatoes with chilli
- 2 x 400g cans chickpeas, drained, rinsed
- 4 cups cooked brown rice
- 2 cups baby spinach
- 6 tablespoons low-fat plain yoghurt, to serve
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Instructions
1 Turn slow cooker on to low. Place all the ingredients except brown rice, spinach and yoghurt in slow cooker bowl and mix thoroughly. Add 1 1/4 cups water.
2 Cover with lid and cook for 6-7 hours, stirring once or twice if possible during cooking time.
3 Layer serving bowls with brown rice and spinach then spoon over casserole. Serve with a dollop of yoghurt.
Variations
Make it gluten free: Check Moroccan seasoning, stock and flavoured tomatoes are gluten free.
HFG tip
You will need a large slow cooker to best accommodate all the ingredients.
Nutrition Info (per serve)
-
Calories 414cal
-
Kilojoules 1730kJ
-
Protein 14g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 75g
-
–Sugars 20g
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Dietary fibre 15g
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Sodium 430mg
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Calcium 180mg
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Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
